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Traditional grain-based pilaf; moderate energy, low-to-moderate fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Kulhur pilaf (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 52.9 g of carbs, 5.6 g of protein, 3.1 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
52.9g
· 19% DV
Protein
5.6g
· 11% DV
Fat
3.1g
· 4% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 9% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 52.9 g | 19% |
| Fiber | 2.2 g | 8% |
| Protein | 5.6 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (grated) | 15 g | 22 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 120 g | 175 kcal |
| 1 cup (small) | 140 g | 204 kcal |
| 1 serving (medium) | 180 g | 263 kcal |
| 1 cup (large) | 240 g | 350 kcal |
| 1 serving (large) | 260 g | 380 kcal |
Calculated from 146 calories per 100 g.
Kulhur pilaf is a traditional grain-based pilaf made with a grain known locally as kulhur. Its exact ingredients and cooking method can vary between household and regional recipes.
Kulhur pilaf is made with the grain called kulhur in the recipe’s local tradition. Since regional names do not always identify the same product everywhere, use the grain specified by the cook or recipe you are following.
To keep Kulhur pilaf from turning mushy, use the cooking liquid and timing suited to the particular kulhur grain, and avoid stirring it repeatedly. Let it rest covered after cooking so the grains can finish steaming.
Kulhur pilaf uses the grain referred to as kulhur, rather than being simply a name for ordinary rice pilaf. That difference can affect the grain’s texture and how much liquid it needs to cook properly.
Kulhur pilaf belongs to regional food traditions rather than having one universally documented origin or standard recipe. The name and preparation may be most familiar within the communities that use kulhur as a local grain name.
Kulhur pilaf has the character of a cooked-grain dish, with its exact flavor and texture shaped by the kulhur used and the cooking method. It may be firmer or softer depending on the grain and liquid ratio.
Kulhur pilaf can be served with yogurt, a fresh salad, or a vegetable or meat dish, depending on the local meal. A simple accompaniment lets the grain remain the main feature of the plate.
Yes, broth can be used to cook Kulhur pilaf in place of water, adding a more savory flavor. Keep the amount suited to the grain and remember that salted broth may mean you need less added salt.
Yes, Kulhur pilaf can be cooked ahead and reheated after prompt refrigeration in a covered container. Add a small splash of water and warm it gently, covered, to restore moisture without breaking up the grains.
Kulhur pilaf varies because local cooks may use different forms of the grain, cooking liquids, seasonings, or serving customs. There is not one widely standardized formula, so a family or regional version can be authentic without matching another.
Vitamins
B3
1.26mg · 8% DV
Biotin
2.16µg · 7% DV
B5
0.32mg · 6% DV
B6
0.11mg · 6% DV
Minerals
Manganese
0.4mg · 17% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Copper
0.09mg · 10% DV
Potassium ⭐
79mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 263 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Kulhur pilaf is a traditional grain-based pilaf associated with Turkish regional cooking. It is made by simmering kulhur, a local grain, until tender; the exact preparation and amount of cooking fat can vary from household to household.
The cooked grains are soft and filling, with a mild, earthy grain flavour. In Turkey, it is served alongside a main dish or as part of a home-cooked meal, often with yoghurt and salad. It is mainly a carbohydrate source and provides relatively little fibre; a 100 g portion has 146 calories. For a lighter plate, keep the added fat modest and pair it with vegetables or a fresh salad.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.58g
MONOUNSATURATED
0.97g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.